To my understanding the difference between stiff legged dead lifts and RDL’s is that during stiff legged deadlifts your knees are pretty much locked with your legs straight and with RDL’S you knees are slightly bent which tends to work the hamstrings more as opposed to working the lower back more as with the stiff legged deadlifts.
Is this correct? And which of the 2 do you guys prefer?
Quick,
Try goodmornings. I made the switch last summer and noticed a big difference.
MJ,
what difference did you notice?
Also how are these done? I know the bar goes on your shoulders wide grip. correct? But are your knees bent and how far down do you stretch?
Sounds like you have the right idea. Stiff legged will still hit your hamstrings and glutes pretty good. I like to do some of both.
found this article which probably gives more info than you want:
It is true that when performing a SLDL your knees are more fully extended, although NOT locked. However, the primary defining difference between the two lifts is that when performing the RDL the lifter must force/hinge the hips to the rear/back as much as possible (behind the heels). Whereas, when performing a SLDL the hips remain more inline with the feet/heels.
As with most lifts, there are not best lifts, only optimal lifts. So the preferred lift would be the one that develops the ability or muscle group that is in most need of development.
James
Quick,
It is a much harder exercise. The next day my hamstrings were very sore which never happened with the RDL’s or straight legged. You must do them properly and heavy weight isn’t needed. Try just 70-80 pounds for 3 sets and report back to us. I recommend stretching very well afterwards. Keep your chest up and don’t go below parallel with your back.
Newton,
Good t-mag article. Anyone needing to know more about this topic read the first half of the t-mag article Newton posted the link to. It shows pics and explains exactly what the differences are illustarted much better than most of us can descibe it without pictures.
Just to sum it up for those of us that do not have the time to read the t-mag article…
From t-mag…
“The real difference between the RDL and SSDL is bar position. During the RDL, the hips move backward, thus keeping the bar close to the body. However, during the SSDL, the butt stays somewhat put (it will move back slightly). You’ll still rotate around the hips, but the bar is now further away from the body.20 This, of course, will place greater stress on the lumbar erectors (your lower back.)17”
Also …
Also RDL’s are perfomed with a flat back and SDL’s with a rounded back since it is impossible to keep your back flat when lowering the weight ahead of your body. This also puts more pressure on the lower back.
Here are some links with video of exercises you are talking about plus many others:
http://www.bsu.edu/webapps/strengthlab/Home.htm
http://www.exrx.net/Lists/Directory.html
http://138.9.1.58/athleticperformance/exercise%20videos/Exercise%20Description%20Menu.htm